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Blog Monday, 1.2.2017

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Monday, 1.2.2017

  • by rbwrv
  • January 1, 2017

Monday, 1.2.2017

CrossFit Classes: 5:30am, 9:00am, Noon, 4:00pm, 5:30pm

Warm up:

-1k Row or 5 min of Rowing

-10 PVC Pass Thru

-Barbell Warm up after Mobility

Mobility:

-Overhead

-Hip

-Ankle

Strength:

5 Minute EMOM

-2 Hang Snatches @ 75% (squat)

REST 2 MINUTES

5 Minute EMOM

-1 Hang Clean + 2 Jerks (squat on clean)

WOD:

For Time

-25 Thruster (75/55)

-50 Double Unders  (100 Singles/25 Attemtps)

-20 Thruster

-40 Double Unders (80 Singles/20Attempts)

-15 Thruster

-30 Double Unders (60 Singles/15 Attempts)

-10 Thruster

-20 Double Unders (40 Singles/10 Attempts)

-5 Thruster

-10 Double Unders (20 Singles/5 Attempts)

Accessory:

GHD Superman holds (weighted)

-4×20 sec holds

 

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